Healthy Eating: Introducing the 5 Food Groups

Healthy eating isn't always about being a vegetarian. You can be healthy by eating a variety of foods that are classified into five food groups.

Fruits- Includes a wide range of fresh fruits and fruit products including dried, frozen and canned fruit, and 100% fruit juice- Subgroups: berries and melons- Recommended daily intake: Men of all ages and women through the age of 30 should get 2 cups, while women above 30 need 1/2 cup less.

Vegetables- Includes a range of fresh vegetables and vegetable products including frozen, canned and dried vegetables, and 100% vegetable juice- Subgroups: dark green, red and orange, starchy and other vegetables, beans and peas- Recommended daily intake: Women and men with ages 19 to 50 should consume 2 1/2 and 3 cups of vegetables, respectively, while adults above 50 years of age should reduce intake by 1/2 cup.

Grains- Subgroups: whole and refined grains- Whole grains and their products including brown rice, quinoa, oats, muesli and whole-wheat pasta, tend to be higher in fibre and protein than refined grain products such as crackers, corn flakes, grits and traditional pasta.- At least half of the grains you consume should come from whole-grain sources.- Recommended daily intake: Fifty-year-old women or younger should consume 6 ounce equivalents of grains, while those over 50 should reduce intake to 5 ounce equivalents. Likewise, men through the age of 30 need 8 ounce equivalents of grains, but men over 30 and under 50 need 7 ounce equivalents, and men over 50 only just 6 ounce equivalents of grains.

Protein foods- Comprised of meat, poultry, fish, seafood, eggs, nuts, seeds, soy products and beans and peas- For non-vegetarians, at least 8 ounces of protein per week should come from seafood.- Recommended daily intake: Through the age of 30, most women need 5 1/2 ounce equivalents of protein, while women over 30 should reduce their intake by 1/2 ounce. Men aged 19 to 30 need 6 1/2 ounce equivalents of protein. Through the age of 50, men need 6 ounce equivalents, while men over 50 should reduce intake by another 1/2 ounce.

Dairy- Comprised of dairy products that are high in calcium- Includes all types of yoghurt, all liquid milk products, most cheeses, and calcium-rich milk-based desserts such as ice cream and pudding- Recommended daily intake: Men and women of all ages should consume 3 cups.

Now that you know the five food groups, make it a goal to eat a balanced diet.